Announcements
Happy Birthday to Michael W.!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
10x DB SIngle Leg RDL R/L
:30 Side Plank R/L
Strength
Bench Press (5×8)
A) Bench Press (0:00-10:00)
8 reps Every 2min s x 5 sets
Building each set to a tough set of 8 by the last set
-1min rest- (10:00-11:00)
Bench Press (2×10)
B) Bench Press Drop Set (11:00-14:00)
Every 90 seconds x 2 sets
10 reps @ 65% of A
Metcon for Time
Metcon (Time)
42,30,18 reps of:
DB Hang Clean and Jerk 50/35
21,15,9 reps of:
Box Jump Overs 24/20″
Time Cap: 15 minutes.
Accessory work
Lets finish this week with some mobility.
New cycle starts monday!!!
Lets go bears!!!